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6 Incredible Arm Exercises for Women

Most upper body workouts for women tend to favor the back and shoulders, leaving the arms far behind. It’s a shame because the arms include complex muscle groups which can be easily shaped and toned with the right exercises. By targeting your forearms, triceps, and biceps the exercises we’ve put together are designed to provide incredible results in record time.

For the best results, you should use 2.5-3 kg dumbbells. Each of the below 6 incredible arm exercises for women should be executed in 3 sets comprising of 12 repetitions.

Barbell Bicep Curl

The Barbell Bicep Curl is one of the best arm exercises for women which guarantees toned and strong upper arms. Not only do toned biceps look amazing, but they also support the triceps and provide stability to your elbow and shoulder. The muscles involved in barbell bicep curls are the biceps and forearms.

To properly execute the exercise you should place your feet hip-width apart, tighten your core and stand up straight. While holding the barbell in your hands with your palms facing forward, bend your elbows to bring the barbell almost to your shoulders.

Make sure not to swing your arms when you’re raising the weight. The movement should be smooth and controlled.

Tricep Dips (knee bent, straight leg & elevated)

Tricep Dips come in three variations depending on the positions of your legs. You can perform knee bent, straight leg dip, and elevated tricep dips. Place your hands on the margin of a bench, with your palms down and fingertips facing towards the floor. Position your thumbs close to your hips.

Keep your feet on the ground with your knees bent. Now, lift your body off the bench and lock your triceps. Slowly lower your body by bending at the elbows and keep them pointing backward until your upper arms are parallel to the ground.

You can increase the difficulty of the exercise by performing the same movements but change the position of your legs by extending them or using another bench to support them.

Dumbbell Bicep Curl

To properly execute dumbbell bicep curls you should be in a seated position and lean back on the chair’s back support. Keep your feet flat on the ground and your knees bent.

Hold a dumbbell in each arm and extend downwards while your palms are facing away from you. Bend your elbows to bring the dumbbells close to your shoulders by only moving your hands and forearms. Your elbows should always be close to your sides.

The movements should be controlled and slow.

Hammer Curl

Maintain the same position as in the dumbbell bicep curl exercise but move the back support of the chair slightly lower. Keep your feet flat on the ground and bend your knees.

Hold the dumbbells with your palms facing your sides and curl the weights in a forward movement. Bring the weights up toward your shoulders and contract your biceps. Hold the position for 2 seconds and lower the dumbbells slowly to the starting point. Focus on only using your forearms and don’t move your elbows away from your body.

Dumbbell Tricep kickback

To execute this exercise you’ll need a bench. Hold a dumbbell in your left hand while your other hand grips the end of the bench and your left knee is bent onto the bench.

Slightly bend your right knee while keeping your back straight and bend at the waist. Your left upper arm should be by the side of your torso and parallel to the floor. Your left forearm should be perpendicular to the floor forming a 90-degree angle with your upper arm.

Use your tricep to lift the weight until you fully extend your arm. Concentrate on only moving your forearm. Hold the position at the contraction point for 2 seconds and slowly lower the dumbbell back to starting position.

Skull Crusher

To properly execute the Skull Crusher hold a dumbbell in each hand and lie back on a bench with your feet flat on the ground and knees bent.

Extend your arms and move them over the top of your head. This is the starting position. Lock your elbows and slowly lower your forearms towards the sides of your head. Your palms should be facing each other. Slowly lift the dumbbells to the starting position and repeat.

To see this in action, check out our video:

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